mp_getswole_phase1-4-bb
mp_getswole_phase1-4-bb
mp_getswole_phase1-4-bb
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GET SWOLE<br />
+ TRAINING GUIDE<br />
PHASE 3: WEEKS 9-12<br />
SUPPLEMENTS: PRE-WORKOUT<br />
ASSAULT <br />
1 scoop with 8-12 oz. of water<br />
20-30 minutes before workout.<br />
MONDAY: CHEST + BACK<br />
SUPPLEMENTS: Post-WORKOUT<br />
RE-CON ®<br />
1/2 scoop with 8-12 oz. of water<br />
immediately after workout.<br />
BCAA 3:1:2 <br />
6 capsules with 8-12 oz. of water<br />
immediately after workout.<br />
CREATINE<br />
3 scoops with 8-12 oz. of water<br />
immediately after workout.<br />
* A tri-set is a back-to-back-to-back grouping of your sets, alternating, with no rest in-between. Doing all 3 exercises once through is a set.<br />
Exercise Set/reps Training tip<br />
Dum<strong>bb</strong>ell Press 4 x 12<br />
Tri-Set<br />
Incline Dum<strong>bb</strong>ell Press 4 x 12<br />
Dum<strong>bb</strong>ell Fly 4 x 12<br />
Flat Bench 4 x 12<br />
Tri-Set<br />
Cable Crossover 4 x 15<br />
Incline Dum<strong>bb</strong>ell Fly 4 x 12<br />
Pull-Ups 4 x 15<br />
Tri-Set<br />
Dum<strong>bb</strong>ell Pull-Overs 4 x 15<br />
Seated Rows 4 x 15<br />
Pull-Downs 4 x 15<br />
Tri-Set<br />
T-Bar Row 4 x 15<br />
Stiff Arm Cable Crossover 4 x 15<br />
TUESDAY: LEGS<br />
* A tri-set is a back-to-back-to-back grouping of your sets, alternating, with no rest in-between. Doing all 3 exercises once through is a set.<br />
Exercise Set/reps Training tip<br />
Squats 3 x 15<br />
Tri-Set<br />
Leg Press 3 x 15<br />
Leg Extension 3 x 15<br />
Stiff Leg Deadlift 3 x 15<br />
Tri-Set<br />
Hamstring Curls 3 x 15<br />
Walking Lunges<br />
3 minutes<br />
TO SEE “PROPER FORM” EXERCISE VIDEOS, www.bodybuilding.com/<strong>getswole</strong><br />
VISIT: MUSCLEPHARM.COM
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